Warning for beginners to weight-loss
You have decided to get rid of that extra fat on your frame? That’s good, but most of the beginners fall in the trap of fad/yoyo/very low calorie diets which result in some starving, hard-work, results, but soon you realize the results have been reversed on and all that hard work is lost. That can be very annoying and I can tell that as I have personally been through that phase
Never get into dieting if you don’t have much information about it
Yes, that’s right. You’ll only mess your immune system, your metabolism and lose a lot of your muscle. You should understand the following:
Muscle… ymmm.. It’s good!
Muscles help boost your metabolism system, as a pound of muscle consume at least 10-20 times more calories than fat, even when you’re resting. Muscles can be destroyed if you consume too less calories following a fad diet.
Immune system prevents you from getting sick
Everyone knows about immune system, but not many know what can be boosting it. A good balanced diet with lots of nutrition and vitamins help boost your immune system. It’s a huge subject on its own, but let’s say vegetables, fruits, protein sources (meat, milk, yogurt, cottage cheese, etc.) all boost your immune system.
You need to think and research before you act
You’re lucky to be in this information age. You’re hooked to internet and can research on almost any subject. I agree a lot of this information might be contradicting or even having no truth in it at all, but wise (use common sense!) and extensive research can help you find the truth.
Here are few things you might be interested to read, relating to fad diets:
Yo-yo diets hit immune system
Yo-yo diet redistributes toxins in the BODY
So what’s the right way?
It’s a huge topic to cover in details using one post. I promise eventually I will write a complete plan for all for you, but for now, let me list down few points that you will find helpful in dieting. Believe me, they’re true and from experience. If you are unsure, as I recommended ago, always do your own research.
Get disciplined!
Record your calorie intake by the help of a lot of websites offering information about the calories in food, such as Calorie-Count.
Don’t starve yourself
As a general rule of thumb, never go below 1600 calories for males and never below 1200 for females.
Processed food is bad / Choose your food wisely
Introduce a lot of fresh, unprocessed food in your diet. What you have been told over and over is true! Processed food is bad because it spikes insulin levels and that affects your fat storage massively. When you continue reading on fitness, you’ll find out eventually why it matters even if they fit in your calorie limit.
All you need to know is stay away from processed food as much as you can. Eat raw/whole food such as fresh vegetables (boil them or cook them lightly, but eat cabbage raw), fresh fruits, some dairy products.
Breakfast is important
You should have heard that earlier, let me remind again. After all those hours you’ve been fasting, you need a good breakfast to refuel your body.
Exercise is a requirement
Cardio is really important esp. if you live the inactive lifestyle of the today’s world. Any exercise that gets the heart pumping is required. I would recommend low intensity cardio on treadmill, stationary bike, jogging, brisk walk.. you name it, 30 minutes, 5 days a week. But if you have been inactive, start with very lower duration such as of 5 minutes, and eventually build it to 30 minutes in a matter of weeks or months. You don’t generally need to, but it’s advisable to consult your physician before starting an exercise program. Like the saying goes, “better safe than sorry”.
More meals spread around the day
Eat 5-6 nutritionally balanced meals throughout the day to keep your metabolism high. Most busy people usually can go as much as five.
I hope this was helpful for you. Comments are open!
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